Hot Bods: Home gym and lots of cycling

This week's hot bods are client partner Rachel Ngo and operations assistant Mohd Khodali Marsio.
This week's hot bods are client partner Rachel Ngo and operations assistant Mohd Khodali Marsio.ST PHOTOS: ARIFFIN JAMAR

SINGAPORE - Meet this week's hot bods, client partner Rachel Ngo, 30, and operations assistant Mohd Khodali Marsio, 58.

Rachel Ngo, 30, client partner at FranklinCovey Singapore

Height: 1.6m

Weight: 55kg

Exercise routine:

Ever since joining a new firm, Covid-19 and a recent heartbreak, I've changed my lifestyle to have an output for stress, more energy and regain my self-confidence. I invested in a home gym - which consists of a pull-up bar, cross trainer, treadmill, TRX (suspension training tool), mat, ab roller and balancing ball - which allows me to do my daily workouts in the comfort of my home.

I have no excuses not to do them. I also invested in a personal trainer from JR Training Academy to help me with strength training.

Diet:

I cook protein-heavy meals, which include salmon, chicken thigh, broccoli and omelettes (with two eggs), and have snacks such as almonds and Quest chocolate chip cookies. I try to avoid sugar and carbohydrates. Every week, I have one cheat day, when I eat whatever I want.

Mohd Khodali Marsio, 58, operations assistant

Height: 1.6m

Weight: 69kg

Exercise routine:

Cycling is my main sport and I commute to work daily on my mountain bike. I've competed in mountain bike races across Asia, such as in Thailand, Indonesia, Malaysia and also locally. I love running as well, and I run 16km during the weekends. I do punching-bag training and weight training to build muscles and keep my body in shape. I've been doing all these since I was young and I'm not stopping.

Diet:

I eat anything and make sure to have three meals a day.